No Space? No Problem! Workout Video

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You don't always need a fully equipped gym or weight room to develop your game. Skipping a workout because of limited space is just a pathetic excuse. Truly great athletes always find a way to get it done. (Check out STACK's At-Home Workouts page for some ideas.)

The following Dot Drill Pattern sequence can be performed anywhere—a hallway, a shady spot outside or behind the bleachers. Try it as a warm-up or as a finisher to a tough fitness session.

Dot Pattern Drills

Set Up: Using tape, rope or something else, make a cross mark on the ground, creating a pattern with four quadrants, or boxes. Label the boxes 1, 2, 3 and 4.

Sets/Reps: Begin with either 10 reps of each, or try for time by starting with 30 seconds for every drill.

Tips:

Pay attention to good body position

Don't be intimidated when it begins to burn

See how many foot contacts you can get in two minutes with the patterns

Pattern One

Jump side-to-side from box 1 to box 2

After 10 reps, switch and begin jumping from box 2 to box 1

Pattern Two

Hop forward and back from box 1 to box 3

After 10 reps, switch and jump from box 3 box 1

Pattern Three

Diagonally jump from box 1 to box 4

Switch again after 10 reps to jumping from box 4 to box 1

After 10 reps, diagonally jump from box 2 to box 3

After 10 reps, switch to going from box 3 to box 2

Pattern Four

Start in the center of the cross mark

Hop forward and split feet into boxes 1 and 2

Jump back to center

Hop back and split feet into boxes 3 and 4

Jump back to center and repeat for reps

Pattern Five

Start in the center of the cross mark

Hop forward and split feet into boxes 1 and 2

Jump-turn, switching in midair to face in the opposite direction

Return to center and jump to split feet in boxes 3 and 4

Again jump-turn, switching in midair to face in the opposite direction